Single Arm Kettlebell Half Kneeling Ipsilateral Overhead Press

Instructions for proper form

1. Start in a half-kneeling position with one knee on the ground and the opposite foot flat on the floor. 2. Hold the kettlebell in one hand with a pronated grip, bringing it to shoulder height on the same side as your knee on the ground. 3. Engage your core and maintain a neutral spine. 4. Press the kettlebell overhead in a straight line, extending your arm fully while keeping your elbow close to your ear. 5. Slowly lower the kettlebell back to the starting position, maintaining control throughout the movement. 6. Repeat for the desired number of repetitions and switch sides.

Common mistakes to avoid

1. Arching the lower back excessively; keep your core engaged to maintain stability. 2. Allowing the elbow to flare out; keep it tucked in close to your head. 3. Using momentum to lift the kettlebell instead of controlling the movement. 4. Not locking the arm out at the top of the press; ensure you fully extend your arm overhead.

Benefits

Specific benefits of the exercise

This exercise strengthens the anterior deltoids, promotes shoulder stability, engages the core for balance, and enhances unilateral strength, which helps in correcting muscle imbalances.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect increased shoulder strength and stability in 4-6 weeks, along with improved core engagement and balance..

Who this exercise is best for

This exercise is best for intermediate lifters looking to improve shoulder strength, athletes needing shoulder stability for sport-specific activities, and individuals aiming to correct muscle imbalances between arms.

Scientific studies supporting its effectiveness

Studies have shown that unilateral exercises like the single-arm overhead press can improve muscle activation and strength in the target muscle groups, as well as enhance core stability and functional movement patterns.

Variations

Beginner modifications

1. Perform the exercise seated for added stability. 2. Use a lighter kettlebell or switch to a dumbbell. 3. Decrease the range of motion by pressing to eye level instead of overhead.

Advanced progressions

1. Add a rotation at the top of the press for increased core engagement. 2. Incorporate a split stance instead of half kneeling to challenge balance further. 3. Perform the exercise on an unstable surface, like a BOSU ball, for enhanced core activation.

Integrations

Complementary exercises

1. Kettlebell goblet squats to target lower body strength. 2. Plank holds to strengthen the core. 3. Push-ups for overall upper body strength.

Super set recommendations

Pair the single-arm kettlebell half kneeling ipsilateral overhead press with dumbbell rows for a super set that targets upper body strength and stability.

Sample workout routines

1. Warm-up: Dynamic stretches targeting shoulders and core. 2. Main set: 4 sets of 10-12 reps of the overhead press, followed by 4 sets of 10-12 reps of kettlebell swings. 3. Cool down with static shoulder stretches.

Exercise combinations

Combine with deadlifts for a full-body workout or add lunges for lower body engagement while focusing on unilateral shoulder strength.

Best time to do this exercise in your workout

Best performed in the strength training section of your workout, ideally after your warm-up and before heavy compound movements like squats or deadlifts.